Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Oct 28, 2018:

	activity	#	time	miles		km		+m
	running	26	15:30:24	80.84		130.11		2131	1 /	2c	50%
	Yoga/Pilates	4	2:29:19
	cycling	3	2:18:00
	S&C	3	1:19:00
	orienteering	1	39:39	4.47	(8:52)	7.2	(5:30)	110	32 /	35c	91%
	swim	1	30:39	0.71	(42:54)	1.15	(26:39)
	Drills	1	15:00
	Sprint Orienteering	1	7:54	1.28	(6:10)	2.06	(3:50)
	Total	30	23:09:55	87.32		140.52		2241	33 /	37c	89%
	[1-5]	30	21:21:55
averages - sleep:7.9 rhr:61 weight:27.9kg

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Sunday Oct 28, 2018 #

cycling (Commute) 40:00 [0]
slept:9.0

Praise whoever invented daylight savings

cycling tempo 30:00 [4]
ahr:157 max:183

left work a bit later then expected so just squeezed in a tempo progression
4 x 5min progression (80-100rpm)/1min struggling to hit 100 tbh... legs heavy
1 x tabata to finish

Yoga/Pilates 1:00:00 [2]
ahr:86 max:112

Yin - good hip stretches... could really feel this one in my glutes and tendons down bottom of legs... so Im guessing it did them some good but also some work to do!

S&C 29:00 [3]
ahr:96 max:144

3 x (10 x 20kg SL Hip hinge/ 5 x not continuous pull ups/ 10 x hanging leg raises)
3 x (10 x 80kg Leg Press/ 10 x 5kg back extensions/ 20 x 5kg twisiting sit ups)
half hour sauna and spa to finish... veryy goooooood

3 PM

running 30:00 [3]
ahr:157 max:183

running 1:01:48 [3]
ahr:86 max:112

running 29:00 [3]
ahr:96 max:144

Saturday Oct 27, 2018 #

Note
rhr:61 slept:9.0 (rest day)

Plan was to set a benchmark parkrun this week... woke up and shins were sore and had a splitting headache so decided against that... thought about going for a swim but didn’t manage to shift headache all day so just had a complete rest and caught up on some sleep! Had a few short nights of sleep this week so hoping a couple 9hrs and some naps will sort me out ready for a consistent deload next week ☺️
Probably gonna look at alternating days with cross training this week for shins... if that doesn’t make big enough difference then might look at alternating track/ints weeks till the legs catch up!

Friday Oct 26, 2018 #

Yoga/Pilates 25:00 [1]

Hip openers with clients

6 AM

running 14:16 [3] 2.65 km (5:23 / km) +31m 5:05 / km
ahr:151 max:167

7 AM

running 14:16 [3] 2.65 km (5:23 / km) +32m 5:05 / km
ahr:151 max:168 slept:6.25 shoes: Hoka Clifton 5

Itw... breaking no records... shins not good lhs particularly

9 AM

running 16:22 [3] 3.28 km (4:59 / km) +26m 4:48 / km
ahr:143 max:155

11 AM

running 16:22 [3] 3.28 km (4:59 / km) +30m 4:46 / km
ahr:143 max:155 shoes: Hoka Clifton 5

Gym to shop

3 PM

running 16:03 [3] 3.06 km (5:14 / km) +44m 4:54 / km
ahr:146 max:163

4 PM

running 16:04 [3] 3.1 km (5:11 / km) +67m 4:41 / km
ahr:146 max:153 shoes: Hoka Clifton 5

Hfw

running 14:30 [3] 2.8 km (5:11 / km) +66m 4:38 / km
ahr:141 max:160

running 25:09 [3] 4.37 km (5:45 / km) +66m 5:21 / km
ahr:138 max:167

6 PM

orienteering intervals 39:39 [3] *** 7.2 km (5:30 / km) +110m 5:07 / km
ahr:139 max:167 spiked:32/35c shoes: ON cloudventure

Headtorch sprintervals around the edge with ShUOC. Shifting ok until the second last control where I just got dead confused and almost tried every house up the street before I finally found the right pathway haha... went from being in the lead group to dead last, I’ll put it down to being tired by this point!
Feeling shins - so need to have a think about best plan to sort them! Been a big couple of weeks of training and havnt really stuck to that 10% rule so not super surprised

Thursday Oct 25, 2018 #

cycling (commute) 40:00 [0]

running 24:22 [3] 5.0 km (4:52 / km) +53m 4:38 / km
ahr:160 max:182 rhr:65 slept:7.0 shoes: Hoka Clifton 5

To yoga

Yoga/Pilates 54:19 [2]
ahr:84 max:114

Hatha... needed a good stretch, every joint clicking!
Forget how many annoying attention seekers there are at Virgin... breaking my zen... and it was dead warm, dno I could handle hot yoga!

S&C 10:00 [1]

Ankles

running 20:22 [3] 4.02 km (5:04 / km) +85m 4:35 / km
ahr:163 max:176 shoes: Hoka Clifton 5

Short one to get home from yoga in time to skype Nath :)

6 PM

running 24:21 [3] 5.0 km (4:52 / km) +58m 4:36 / km
ahr:160 max:182

running 54:19 [3]
ahr:84 max:114

running 20:22 [3] 4.03 km (5:04 / km) +87m 4:34 / km
ahr:163 max:175

Wednesday Oct 24, 2018 #

Drills 15:00 [1]

ankle mobility and drills

7 AM

running 20:57 [3] 3.77 km (5:33 / km) +36m 5:18 / km
ahr:164 max:185

8 AM

running 20:57 [3] 3.77 km (5:33 / km) +38m 5:17 / km
ahr:164 max:185 rhr:59 slept:7.4 shoes: Hoka Clifton 5

V chilled into work... not feeling fab - forcing down food since track, sore and flat!

10 AM

running 14:52 [3] 2.73 km (5:27 / km) +32m 5:09 / km
ahr:144 max:170

12 PM

running 14:52 [3] 2.73 km (5:27 / km) +21m 5:15 / km
ahr:144 max:170 shoes: Hoka Clifton 5

Gym to shop... shovelling trek bars + phoning clients + running = bad stitch = late mary even later
Anterior soleus rooool sore after track... gonna have to watch for shins again! Although it’s been a bit funny all week where I have a shin bruise?!

3 PM

running 7 [3] 0.0 km (58:20 / km)
ahr:107 max:108

5 PM

running 11:33 [3] 2.06 km (5:36 / km) +66m 4:50 / km
ahr:135 max:155

running 1:04:34 [3] 11.88 km (5:26 / km) +368m 4:42 / km
ahr:154 max:181

6 PM

running warm up/down 11:34 [3] 2.06 km (5:37 / km) +72m 4:47 / km
shoes: Hoka Clifton 5

Work to Tim’s

7 PM

running race (Great Urban Fell Race) 1:04:35 [4] *** 11.88 km (5:26 / km) +370m 4:42 / km
ahr:154 max:181 spiked:1/2c shoes: On Cloud X

Shitting bricks! I really like Tims races... but I didnt particularly enjoy this and definitely was not pushing for any records... only woman running through the cemetery in Parkwood Springs at night... felt dead unsafe, and I ran an extra 3km just taking some real random routes to try and avoid being the in the forest/out of street lights as much as poss! Hopefully I can convince someone to run with me next year haha

running 7:44 [3] 1.42 km (5:27 / km) +44m 4:43 / km
ahr:153 max:159

8 PM

running warm up/down 7:44 [3] 1.42 km (5:27 / km) +40m 4:46 / km
ahr:153 shoes: On Cloud X

Tuesday Oct 23, 2018 #

cycling (commute) 28:00 [0]
rhr:59 slept:8.25 weight:27.9kg

sacked off PB for sleep.... good choice I think
I dno what 61.4kg is in pounds

C • Pounds 2

running warm up/down 17:29 [3] 3.49 km (5:01 / km) +7m 4:58 / km
ahr:146 max:160 shoes: ON cloudflow

To track with Max and Rich

running intervals 25:40 [5] 6.2 km (4:08 / km)
ahr:142 max:160 shoes: ON cloudflow

Harriers session did 12 x 400m off 1min (with a 3min min off after rep 6 to try and get something back for the second half) Then ran the 2nd with some juniors because I was out of sync with the girls.
Felt really hard being back and I definitely went out too hard as I faded on the 5th... then I managed to cock up my laps constantly so I'm not really sure on splits after rep 7... in the wise words of Tim Robertson... 'this vivoactive is so shit for lapping aye'
Really pleased to be within the pack this year - completely different to last year, even if I was super inconsistent first one back! And pleased that I have finally got myself back down!
Strides at the end with Max... Stomach not great either!
85, 80, 80, 79, 85, 88, 88, butterfingers x 5
HR a joke...

running warm up/down 19:50 [3] 3.7 km (5:22 / km) +37m 5:06 / km
ahr:151 max:161 shoes: ON cloudflow

Back to shop w Max... felt like hard work

4 PM

running 17:29 [3] 3.49 km (5:01 / km) +8m 4:57 / km
ahr:146 max:160

Sprint Orienteering 7:54 [3] 2.06 km (3:50 / km)
ahr:142 max:160

running 17:47 [3] 3.37 km (5:16 / km) +5m 5:14 / km
ahr:143 max:157

running 17:00 [3] 3.27 km (5:12 / km) +46m 4:52 / km
ahr:151 max:159

Monday Oct 22, 2018 #

Note

Took an InBody reading today... good results bfp down 8% since this time last year, while skeletal muscle mass has had no change. Not sure I 100% believe such a big drop so will try remember to take another reading next week to compare, but all in the right direction!
Feeling weaker in upper body in gym, but obviously running alot better and stronger/quicker in both running and climbing so results kind of reflect expectations.

8 AM

running 30:39 [3] 1.27 km (24:02 / km)

9 AM

swim 30:39 [3] 1.15 km (26:39 / km)

running 15:46 [3] 3.03 km (5:12 / km) +30m 4:58 / km
ahr:148 max:159

11 AM

running 15:47 [3] 3.03 km (5:13 / km) +30m 4:58 / km
ahr:148 max:160 slept:8.5 shoes: Hoka Clifton 5

Itw after a super stressful morning of oversleeping and being late for everything! Sheffield looking lush today though!!

3 PM

running 10:59 [3] 2.1 km (5:14 / km) +61m 4:34 / km
ahr:152 max:176

running 50:57 [3]
ahr:111 max:162

5 PM

running 11:00 [3] 2.1 km (5:14 / km) +67m 4:31 / km
ahr:152 max:176 shoes: Hoka Clifton 5

Work to circuits

S&C 40:00 [3]
ahr:111 max:162

ShUOC circuits and yoga after with lova

running 21:28 [3] 4.04 km (5:19 / km) +57m 4:58 / km
ahr:133 max:154

6 PM

Yoga/Pilates 10:00 [1]

running 21:28 [3] 4.04 km (5:19 / km) +51m 5:00 / km
ahr:133 max:154 rhr:59 shoes: Hoka Clifton 5

Home from circuits... bumped into Chloe on the jog down Endcliffe... felt like I was army training or somethan with all ma shopping in me backpack and got a big stitch!

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